Simple dinner recipe 1: potato spinach fish cake
Nutrition supplement station: 8g fat, 3 1g protein, 30g carbohydrate, 13 18 kcal (3 16 kcal).
material
400g smoked mackerel slices, 600g cooked potatoes, 400g blanched spinach (chopped), 4 eggs, 3 tablespoons milk (45ml), 2 tablespoons flour (30g), 1 teaspoon salt (5g) and 1/3 teaspoons white pepper (2
working methods
Eggs are scattered in the bowl; Put the milk, flour, salt and white pepper into the egg mixture and mix well.
Peel the cooked potatoes, shred them with a spatula, then mix them with chopped spinach, then pour them into the egg mixture and stir well.
Take 1/3 potatoes and spinach and put them evenly at the bottom of the baking pan mold covered with butter paper, and put a layer of smoked mackerel slices (200g) on it. Repeat the same steps, and finally put the remaining 1/3 potatoes and spinach on it.
Baking:
Preheat the oven to 200 degrees, and bake potatoes, spinach and fish cakes in the middle of the oven for 35 minutes.
Simple dinner recipe 2: boiled mushrooms with carrots
Ingredients:150g carrot, 50g mushroom, 30g soybean and 30g broccoli.
Ingredients: salad oil, salt, monosodium glutamate, sugar.
Exercise:
1. Peel carrots, then cut carrots, broccoli and mushrooms into small pieces and soak soybeans.
2. Pour the oil into the pot to boil, stir-fry the carrots and mushrooms together, then add the broth and cook over medium heat.
3. When the carrot pieces are boiled, add broccoli and soybeans, and finally add seasonings, namely salt, monosodium glutamate and sugar. After all the carrots are cooked, you can eat them.
Tips:
Carrots contain plant fiber, especially soluble water fiber, which is easy to swell in the intestine, which can strengthen intestinal peristalsis and prevent constipation. Carrots also contain hypoglycemic substances, so diabetics can also eat this dish! Boiled mushrooms with carrots contain about 45 calories, so you don't have to worry about excessive calories after eating. If you are a MM who is not good at cooking, you can directly juice carrots for drinking, give full play to its antioxidant effect, and supplement appropriate energy for body functions.
Simple dinner recipe 3: bamboo shoots and tremella soup
Ingredients: bamboo shoots150g, tremella fuciformis, eggs.
Exercise:
1. Wash the bamboo shoots with clear water first, and take them out for later use. Soak tremella in water until soft, and then remove the pedicle. Then beat the eggs and paste them with chopsticks.
2. Then pour water into the pot and the fire will boil. After the water boils, pour in the beaten egg paste, then put the other two ingredients together and cook for about 5 minutes on low heat. Finally, add seasoning to finish.
Tips:
Bamboo shoots are low-fat, low-calorie foods and rich in cellulose, which can promote intestinal peristalsis and effectively prevent constipation, so people who are obese and often constipated are very suitable for eating bamboo shoots. You can blanch the bamboo shoots with boiling water before cooking them, which will remove the sour taste of the bamboo shoots. After they are boiled into soup, the umami taste will not be affected. If there are other staple foods for dinner, it is best to drink a bowl of bamboo shoots and tremella soup first, because drinking soup before meals can increase satiety, reduce appetite and effectively control food intake. Bamboo shoots are available all year round, so they are very convenient to eat.
Simple dinner recipe 4: milk custard+yogurt
(100g, full-fat, original flavor)+assorted fruits (300g, matched according to preferences).
Milk custard: skim milk 100g, eggs 1. Add a little salt, sesame oil and chopped green onion, mix well and steam.
Nutrition reminder
1. Egg custard is simple to operate, rich in taste and abundant in vitamins and calcium. Eating a slightly salty low-energy custard can bring the feeling of dinner. When there is no salty taste at all, many people will feel that their appetite is not satisfied.
2. You can take the yogurt out of the refrigerator and heat it first; Eat a bowl of hot custard first, then eat yogurt and fruit, and your stomach will feel better.
Simple Dinner Recipe 5: Fish Head Tofu Soup
Ingredients: 1 fish head (about 500g), 1 box of tender tofu, 8 mushrooms, 3 shallots, 3 slices of ginger, 1 teaspoon of salt (5g).
Exercise:
(1). Wash the fish head, cut it in the middle, and dry the surface of the fish head with a paper towel. Cut tender tofu into chunks with a thickness of 1cm. Soak mushrooms in warm water for 5 minutes, then remove the pedicels and wash them.
(2) Pour the oil into the frying pan. When it is 70% hot, put in the fish head and fry on both sides (about 3 minutes on each side) over medium heat. Put the fish head on one side of the pot, saute the onion and ginger slices with the oil in the pot, and pour enough boiling water into the fish head.
(3) Add mushrooms, cover and simmer for 50 minutes.
(4) Add salt, add tofu and continue to cook for 3 minutes.
Highlight: Fish are naturally low in fat and have poor blood circulation. Fish head is rich in glial protein and low in fat and calories. The weight loss effect of this pot of soup is also obvious. MM who loves soup should drink it often.
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